Category: fitness

Happy 2019 and 12th day of Christmas, everyone! Hope any–or all–of the holidays you celebrated lived up to all the energy many of us put into them!

My decorations and tree are still up. After the festivities are over is when I most enjoy sitting and looking at them, in a quiet home after Hubby’s gone to bed and Younger Son is downstairs gaming. (Aside: I heard, on a local radio show, that the Christmas season doesn’t end until the baptism of Jesus. I’m thinking the caller meant the presentation at the temple–during the briss. Either way, that gives me one more week stay of execution to keep my tree up 😀 .)

T’is also the season when storage containers come to the forefront of stores, and diet commercials and promos for gym memberships bombard us from all sides.

“But it’s so hard to find time to exercise, get to the gym,. etc., with kids, work, the house…”

I know! I’ve been there. I’ve done that. (And I’m still here, keeping a home, working outside–and inside–the home for pay…) 🙂

So…

I’m linking you up with two posts in which I covered this subject, when I was still in the trenches with kids in elementary school and I had to come up with an alternate plan to getting in exercise. Seems like an appropriate time of year to do so.

You can do this! It’s a mind-shift, dear parents and caregivers, and it can be done. A little flexibility in your thinking and a desire to make it work within the parameters of your particular circumstance is all you need to make it so.

One mom I used to chat with, while we waited for our 3rd and 1st grade kids to be dismissed from school, loved running, but her hubby had to be OUT THE DOOR and on his way to the day job by 6:30 AM. “I kept my sneakers next to the bed. My feet were in them before my eyes were open.” She was on the move by 6 AM. (THAT’s dedication and flexibility. Those words still motivate me. I try to walk as soon as I get home from work every day, keep 3 lb. weights next to the bed for a few before-I-get-out-of-bed shoulder-arm exercises, do some wall push-ups or squats while I wait for water to boil… Y’all get the idea!)

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The season for pumpkin-infused goodies is kind of winding down and sometimes “ya just gotta.” (Not that the health benefits of pumpkin are ever out of season. Just sayin’ 😉.)

Because this recipe is one of the many I’ve saved to my Pinterest account (I currently go by Cottaegal), I need to give credit where credit is due. I’m sure I’ve used others’ recipes as well, but this was this morning’s pick. (See below image for my tweaks to the recipe–Older Son says I never leave well enough alone. He’s right! 😊)

Served with sugarless syrup, butter and whipped cream. Can’t get this kind of keto at a diner or restaurant, not that I know of, anyway.)

So: If you’re following the original recipe, let me know how you made out. Tweaks or not, make sure pancakes are sufficiently browned before attempting to flip them. (Spraying your spatula with cooking spray helps too.) Another note: These will NOT bubble on one side like traditional pancakes. You have to visually inspect the bottom by lifting an edge and peeking–very scientific, I know!

Tweak #1: I doubled the recipe to use up leftover pumpkin that was in the fridge. Easy-peasy and I got me TEN 3-inch pancakes. (If you make them any bigger, they can be quite the challenge to flip.)

Tweak #2: The original recipe calls for ONE tablespoon of water, which translates to TWO for double-recipe. I substituted almond milk–unsweetened vanilla–and added a little half-and-half.

NOTE: Coconut flour is insanely absorbent! I strongly suggest adding liquid to batter and eyeballing how thick or thin you want it.(I like it the consistency of a very soft pudding, one that teeters on the edge of runny.) Sorry, folks, I don’t measure. I add a little liquid and stir–probably about 1/8-1/4 cup at a time; let the batter sit at least 5 minutes, add more liquid and repeat as I see fit. I believe I did this three separate times the last time I made these.

Tweak #3: In addition to pumpkin spice, I add vanilla, cinnamon and a tablespoon or so of melted butter for extra flavor. I also increased the baking powder–maybe just under a teaspoon(?)–to make the pancakes a little more airy. I omitted whey protein. (Just MHO, but something about powdered protein doesn’t sit right in my brain.)

NOTE: On Facebook the other day, someone commented that these can be dense and not fluffy. (Hi, friend!) When you add enough liquid and baking powder, the texture mimics a white flour pancake that much more.

Tweak #4: I spray a non-stick pan or griddle with cooking spray, then melt butter in the pan before adding batter. I ladle batter in using a soup spoon, which results in the 3-inch pancakes in the image above. Remember: any bigger and they will be no fun to flip, I promise (Been there and done that!😖) Transfer to spatter screen to cool without condensation forming on bottom. (Got mine at dollar store. You can line a plate with a paper towel for a similar effect.)

Final note: Both the batter and the finished pancakes keep very well in the fridge. Put aside some of the former for later in the week, and/or wrap the latter; nuke to warm or crisp up in a frying pan.

And that’s all she wrote—for today anyway!

In the spirit of practicing an attitude of gratitude, allow me to thank each and every one of you for your time and support! Seize the day and make some yumminess all your own!

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Yes, we will be doing recipes here, too. Something for everyone, right? And I’m thinking these might be a perfect addition to an Easter breakfast. 🙂

These past few weeks I’ve craved (diner) pancakes. Before I started cutting back white-flour products, I would order them on occasional breakfast trips out. Now, three bites gets me an instant headache from the flour AND the sugary table syrup.

I tried making a white whole wheat version, but they always felt heavy. They certainly didn’t capture that “diner flavor.” Then, shortly after Christmas, I picked up some woman’s magazine that talked about Paleo recipes. Almond meal came into my home and life changed—a little, anyway.

I found the original recipe here. I followed it exactly the first time, but I have this need to tweak every recipe I come across and really wanted to cut back the flour. Either way, the flavor—and even the texture—resembled those of the diner!

Rather than fry the pancakes in canola oil, I sprayed my griddle and cooked them the old-fashioned pancake way. Next time I make my tweaked version, I’ll let them cook a few minutes longer. I think oatmeal is a touch heavier than white whole wheat flour, so the batter has to cook a little longer to rise (?).

I transferred them to a spatter screen, to keep the bottom of the pancake from getting mushy from condensation. Once they’re cool I put them on a plate.

These keep well in the fridge for a few days. (The flavor gets better.) I’m sure they can also be frozen for a quick and healthy breakfast just before school. (I toss them in the toaster on low. Works really well.) Layer them with yogurt and fruit or maple syrup and a touch of butter. PBJ or almond butter and jelly are good too. (Yes, I’ve tried it.)

Are you constantly looking for healthier versions of comfort food standards? Do you follow a recipe ‘as is’ or are you compelled to put your stamp on it? Will your kids eat your take on their favorite foods?

Happy Tuesday, everyone. Thank you for checking back in. Guess “later this week” will have to include a full seven-day cycle for this post. Life gets REALLY busy sometimes, and the best one can do is make the necessary adjustments.

Last time we discussed issues that messed with the morning routine I’d gotten into during my kids’ elementary school days. (This included early-AM exercise.) Once they got older, their schedule changed and this mom-who-works-outside-the-house had to adapt. Here are some of the ways I did.

One: I moved my ankle, wrist and small dumbbell weights from the basement to my bedroom. I exercised in my room—or between their beds—while calling them between counting out reps. (These days, my gear hides in a basket near the TV in the living room, just within reach of the exercise ball.)

Two: I shortened and/or broke up the routines (about 10 minutes each): do arms in the morning; legs in the afternoon–often while catching a Law & Order SVU re-run. I get in full-body routines during Dancing with the Stars, too 😉 ).

Three: I learned to multi-task exercises (i.e., combine lunges with arm work, arm work with abdominal work while on the exercise ball, etc). Translation: More muscle groups addressed per move.

Four: I make walking outdoors a priority—15-25 minutes, usually 5 days a week. (I abhor treadmills and exercise machines—I’m far too restless to stay in one spot that long. Reading and/or watching TV while I’m on one just doesn’t cut it for me.)

Dancing: I’ll cue up my favorite YouTube videos of songs I like and just move to them. So many out there—all age groups covered.

Five: YouTube videos: Long and short workouts galore to be discovered—some as short as FIVE (!) minutes. I pick, choose and vary them. Try two or three 5-minute ones and cover a full-body workout in 15 minutes. (This barre workout and Popsugar fitness are (still) favorites. If you can past the English girl’s voice in the former, you’ll be just fine.)

Six: Sneak some exercise at work: take stairs, squeeze your back end while in your chair. My little guys at school are doing wall push-ups or jogging—often with me right alongside, often in red heels—by kindergarten.

Disclaimer: CHECK WITH YOUR DOCTOR, AND USE YOUR JUDGMENT WHEN USING ON-DEMAND AND YouTube VIDEOS (and if running in shoes with a heel). I have a background in anatomy and physiology. I’m no expert, but I am familiar with the directions that individual muscles move, what key muscle groups do, etc, so I can tailor my routines.

I also have physical therapist friends—this is among their areas of expertise. I ask; they help. Even so, I wound up doing something to my hip during a zumba/soca video I pulled up. (Within 2-3 months, I was having serious trouble getting off the floor. I started by chucking the rocker-sneakers, which I still miss. A trip to an orthopedist, my regular practitioner and athletic taping of my knee followed. 18+ months later, I still swear by my tape.)

Disclaimer #2: WORK AT YOUR OWN PACE and DON’T PUSH YOURSELF TO THE POINT OF INJURY. If a workout calls for jumping or running and you can’t–modify (i.e., walk in place, etc). An injury will side-line you big-time and totally get in the way of your purpose.

Having stated that, it’s a mind-shift, my dear parents and caregivers. And it can be done. All you need is a little flexibility in your thinking and a desire to make it work within the parameters of your particular circumstance.

How do you adapt? All ideas and thoughts welcome—leave yours in the comments or email me privately.

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Hello all. Told you we’d cover lots of topics here—this one is for moms, dads and anyone in the parenting role who feels there just isn’t enough time to take care of their fitness needs. (Many times, there isn’t. That doesn’t necessarily translate to: “It can’t be done.” A little creativity can take a little motivation down quite the productive path. And regular exercise keeps the mind fit too–a parent “must.”)

“Make it a priority,” is a catch-phrase so readily bandied about in today’s world. Seems to me that EVERYTHING is supposed to be that. Kind of cancels out what a priority is supposed to be, right?

So how does a busy parent prioritize exercise?

If you’re strictly a “gym” person, the suggestions I’m offering might not appeal to you. I belonged to one eons ago, and even taught one of their aerobics classes regularly for a while. As much as I enjoyed leading the class–it pumped my workout big-time–I don’t miss the smells of the place, nor how easy it was to blow off exercise when I couldn’t get there for whatever reason. (Chances are, I might have made up a reason or two not to go—what are the odds?)

I got into a habit of exercising at home. I was up around 5:30 anyway, doing paperwork and/or writing when my kids were very small—how else does a parent find undisturbed quiet time? By re-purposing small windows of that early AM time, I would manage to put in at least 20 minutes prior to getting my kids up for school (around 7:30). At K-4th grade levels, they didn’t have to be in until 8:45. (Dad was off to work by 6 AM—the house was mine.)

I picked them up after school. They’d stay on the school grounds and played. When I wasn’t doing my session notes (a.k.a., my “homework”) —or chatting with other parents–I’d walk around the school grounds. (Sometimes I’d walk with other parents while we socialized.) During spring and early fall, I’d often take them back to the playground after dinner, and walk or hit a tennis ball against the wall while they rode their bikes and/or played. They were always within eye and/or earshot. I’d also walk around the neighborhood while they rode their bikes ahead of me.

That changed from 5th grade. Older Son had to be on a bus by 7:40. Now both guys are in high school; their back ends need to be in seats by 7:34.

Issue #1: This mom has been getting kids up for school starting at 6:15 for 5+ years now. Their current, earlier schedule killed a good hour and fifteen minutes of “my” time.

Note: My kids have never given me a hard time about going to school. Teens’ biological clocks are naturally more nocturnal, so getting up at increasingly earlier hours is PHYSIOLOGICALLY more challenging.

Issue #2: Mom has to call the kids more often to get them up.

Issue #3: Mom can’t be exercising in the basement when boys are upstairs in their room, sleeping when they’re supposed to be up.

So how does one carve out the time for exercise?

Solution: Mom had to adapt.

Tune in later this week for a list of some of the changes I made. They’re easier than you might think. Maybe you’ll find a game-changing tip–or two!

Until then, have a great day! Please feel free to leave any thoughts you have on the matter in the comments.